Beginner to expert running advice(for me)

umbreonlegend
umbreonlegend Posts: 20 Member
in Fitness and Exercise
I’m a operator so I sit down 10-14 hours a day and I want to run marathons and get in better shape but I also dislike cardio but not to the point that I won’t do it and by dislike cardio I mean the treadmill I love walking trials but that’s it but could someone possibly give me advice on how to push myself on a treadmill so that I can go from walking 5 minutes to running a lot longer then 36 seconds it seems the max I can run is 36 seconds wide open that’s at 12.0 incline and 6.6 speed
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Replies

  • umbreonlegend
    umbreonlegend Posts: 20 Member
    edited November 2018
    That’s kinda hard for me 😂 but I’ll throw the idea on social media and see if someone is willing what’s step 2 though
  • garciasaul2649
    garciasaul2649 Posts: 4 Member
    Listen music you like, imagine you’re running in a competence or in a forest, start with small goals: running 1 minute, rest 2 minutes and run 1 minute again, and increase it every week, eventually you’ll be ok :) good luck
  • Avidkeo
    Avidkeo Posts: 3,190 Member
    Run outside if you can. Start slowly. You should be able to have a conversation while running. So go slow. C25k is an excellent way to start building up.

    And make sure you get proper well fitting shoes. Nothing will derail you faster than bad shoes. Prepare to spend a bit of money on them. Hard, but worth it.
  • oat_bran
    oat_bran Posts: 370 Member
    chris_in_cal wrote: »
    Step #1....find someone else to run with. Cardio is boring, without social it is doomed DOOMED to fail. Get a training partner or group.

    I disagree. I love cardio! Especially simply running, including on treadmill. And I always run alone. I just really enjoy how it makes me feel. People are different. Don't project your dislike of it on everyone.

    To reply to your question, OP, you can experiment with the meditative aspect of running. It's really great to clear your head. Focus on your breath and/or on your body sensations, how your feet feel when they touch the ground, how muscles move rhythmically how heat starts to spread through your body, how your heart pumps blood. Focus on the rhythm of it all. Alternatively, if you run outside you can focus on the surroundings, on what you can see, hear, smell etc.

    If your running on treadmill, a great way to make it more interesting, is to listen to an AudioBook or a podcast. Or watch a movie/TV show on your phone on tablet. I often listen to audio books even when I run outside. And when the book is really interesting, the time flies really fast.
  • msf74
    msf74 Posts: 3,498 Member
    umbreonlegend wrote: »
    so that I can go from walking 5 minutes to running a lot longer then 36 seconds it seems the max I can run is 36 seconds wide open that’s at 12.0 incline and 6.6 speed

    So you want to increase your aerobic conditioning essentially? Slow right down and ditch the incline.

    You could try Couch to 5k which many people find success with which uses run / walk intervals to achieve the above. It can be done on a treadmill (personally I don't gel with a treadmill so do all my running outside but that's a personal preference.)
  • Panini911
    Panini911 Posts: 2,325 Member
    so you don't actually start with running on a steep incline. you start running with no or minimal (.5 or 1% incline) and do something like a couch to 5k program.

    Build up cardio before you start working on speed and hills those are sorta things you add after you've got a base cadroi to run a dsitance.

    Also be aware too much like that is how we get injured. I pushed too hard (and was NOT a new runner) this summer and have been out for 3 months now and physio recommend another month rest before a very slow return to running program over 8-10 weeks to build BACk up to 5k runs. Never mind getting back to 10k and plans for a half marathon (obviously not being injured you don't need to go quite that slow!).
  • reginakarl
    reginakarl Posts: 68 Member
    Look at the Jeff Galloway method of marathon training. I've done half marathons in this fashion. You run for a certain amount of time and then walk. Run, walk, run. You can't go too slow on your training runs. Eventually as you ramp up your miles *slowly* to prevent injury, your cardio base will improve. For over 5 miles, I run 3 minutes and then walk 45 seconds. If you are having issues at 6.6 mph for a minute, back it down to 5 mph (or so) and see how much longer you can go. Also, reduce the ramp to slightly above flat as many marathons aren't completely uphill. C25k programs will build your foundation. You can do hill training once you built your base.
  • garystrickland357
    garystrickland357 Posts: 598 Member
    reginakarl wrote: »
    Look at the Jeff Galloway method of marathon training. I've done half marathons in this fashion. You run for a certain amount of time and then walk. Run, walk, run. You can't go too slow on your training runs. Eventually as you ramp up your miles *slowly* to prevent injury, your cardio base will improve. For over 5 miles, I run 3 minutes and then walk 45 seconds. If you are having issues at 6.6 mph for a minute, back it down to 5 mph (or so) and see how much longer you can go. Also, reduce the ramp to slightly above flat as many marathons aren't completely uphill. C25k programs will build your foundation. You can do hill training once you built your base.

    My doctor competes in full ironman events. He uses the Galloway method during the marathon portion.
  • mbaker566
    mbaker566 Posts: 11,233 Member
    i'm a weirdo and i like the treadmill. i watch action movies or shows and get lost.

    my best advice is it find a plan. there are many plans available for free online. stick to the plan.

    if you want, run with other people. run outside. run trails. run with music. run hills or vary inclines. do whatever helps you enjoy it.
  • spiriteagle99
    spiriteagle99 Posts: 3,735 Member
    1. If you can, run outside
    2. Run slow and easy. If you are on the TM, start at about 5.0 with the incline at 0-1. If outdoors, run at a pace that you could carry on a conversation.
    3. If you must run on the TM, bring music or an audiobook. If you're t home, then watch something you enjoy on the TV or a movie.
    4. Start with about 30 minutes. Walk to warm up, then start an easy jog. When you can't breathe, go back to walking for a minute, then start an easy jog again. You can do Couch to 5k, or just do it on your own. Gradually increase the time you are running. Keep the pace slow. When you can run for 30 minutes, gradually increase the time you are jogging.
    5. Pushing the incline like that will get you injured. Pushing the pace will also get you hurt. As a beginner, focus on easy running.
  • Tacklewasher
    Tacklewasher Posts: 7,122 Member
    First thing is get proper shoes. The wrong shoe can lead to injury/pain. Shin splints suck. GO to a real running store and talk to the people there. Have them watch you walk or run on a treadmill and take their advice.

    Run slower than you want.

    I do prefer running outside but do have some treadmill time as well. I normally run alone (and am not DOOMED), but do join in a Parkrun most Saturdays. Nice thing on the Parkrun is there is no pressure to keep up with anyone, and it's for both runners and walkers. Not sure if you have one where you live. It's the one day a week I run with my wife, I just wait for her to finish.

    C25K is a good program. I did it on the treadmill over the winter where running outside was tough. I just listen to music when I run.
  • rsclause
    rsclause Posts: 3,103 Member
    I just can't run on a treadmill, I hate it. I have adjusted my sleep schedule so that I wake up naturally at about 4:30 AM. I get my running clothes on and walk out my front door and go. Running alone is not a problem but some feel better having someone to hold them accountable. I really like to use a running app (runtastic) and headphones are a must. I use Plantronics back beat fit because they are bluetooth and they don't seal the ear so I can hear traffic. Early morning is great because I get my exercise done before any excuses get in the way. Traffic is so light that I don't need to stop for red lights. I have a gym on the route so I can do that too. Get good shoes, start slow and build. I was running six days a week and came home from a run one Friday and saw a half marathon set for the following morning and wondered if I could do that. It was my first race and I did great. It will take weeks to get to where running feels good and you crave it. Good luck!
  • umbreonlegend
    umbreonlegend Posts: 20 Member
    Woah I got a lot to respond to it’ll take me a minute it’s 4:10 pm right now I’ll probably be done texting this around 6 😂 all of these are so helpful I manage to read them all and I’m just grateful at the responses I got for my first post thank y’all so very much and time to respond to each individual one

    @Garciasaul this was a really great idea normally when I run on the TM they have a tv and I just try to listen and watch it thank you for this advice!

    @duck_puddle Well I wasn’t sure exactly what I should do beside running to increase my speed I’m 6’7 and running on the treadmill feels really weird cause I can’t actually run how I was in school by spreading my legs far apart and yannoe kick off the ground in a sense because if I spread my legs to far 🤷🏼‍♂️ treadmill ain’t big enough I’m just running/walking really fast at 6.6 it’s not what I would consider my fastest but it does take a lot out of me either way and I did 12.0 incline because I have two goals I want to run marathon but I also want to mountain hike as a hobby even though I live 7 hours from a mountain trial it’s still something I really want to do and I’ll definitely look into the c25k it’s the first time I’m hearing of it but I read through all the post and it was brought up a lot! Thank you for this information I really appreciate it 😃


    @tavistucktoad haha okay there is a running trial close to the karate place I can go to after today but it might be cold out would I have to wear a lot of cloths or barely any at all? Like I’ve never ran in cold weather before so I’m unsure on the effects it’ll have I guess I’ll wear a long sleeve and jogging pants 🤷🏼‍♂️


    @avidkeo Thank you for the advice I’ll try to find someone to walk with so basically if I can’t run without a conversation then I’m not pacing myself that well that’s good information as for running shoes I’m not entirely sure what I should look for I just run in shoes that’s comfortable


    @Tavistucktoad I run to fast a lot then 😂 tavistocktoad* my bad!


    @ Oat_bran Hmm that’s a very interesting idea I’ve never really consider it but I do love meditation it just helps clear the mind and to add that into running! Thank you for this! Could you recommend any audiobooks 😂 I know you don’t know what I like but I guess I can shorten it Thriller,mystery,crime,fantasy? Stuff like that I’ve never done the whole audiobook thing at all

    @msf74 that’s basically exactly what I would like to do! And a 5k couch I’ll definitely look into it! Thank you for this


    @funjen1972 my goal is definitely fun race so I’m thinking I could do the treadmill Monday Wednesday and fridays and then do trials after karate on Tuesday and Thursday and hopefully I won’t be doomed cause although I would love someone to run with I’m also not that socialable and I tend to do stuff alone a lot 😂🤷🏼‍♂️

    @Panini911 So I should get rid of the 12.0 incline and go lower like 1.5? Just to start off with? That does sound like a better idea then to just run straight from the get go 😂 woah! I’m sorry to hear that hopefully I don’t push myself to hard but my foot has hurt after 20 minutes of walking at 12.0 incline and 3.6 speed but I always consider it no pain no gains I guess I should be more cautious from now on thank you for this information! And I hope you get better


    @reginakari why does that name seem familiar isn’t he the guy who did the first 1m 4minute run when they said it was impossible? Anyways back to the subject I’ll look into it! Also the reason I run at incline was to prepare my body for mountain hiking cause it’s uphill but I’ll look into the run walk run method it sounds like a good start
    Thank you!


    @garystrickland357 I agree they were made for torture 🤷🏼‍♂️ and yeah since outside was recommended by so many people I’m going to add it in I love it more anyways thank you

    Also your doctor sounds like a beast

    @mbaker566 I enjoy running but I’m not fond of it sometimes as well like when I get on the treadmill I see it as cardio and leg day and ugh leg day I need to see it as a running aspect it’s just sometime I don’t and idk i need stuff to distract me sometimes I believe so this helps I’ll try to find a entraining action movie tomorrow I’ll run outside today


    @spiriteagle99 this was really helpful I’m glad you broke it down in 1,2,3 steps as well thank you for this and I’ll definitely try it

    @tacklewasher I live in a small town we don’t have running stores where they do stuff like that but I’ll try to find one in the surrounding area by google as the parkruns we don’t have those here we have two running trials and I’ll find out today if I’ll be the only one using it 😂🤷🏼‍♂️ yeah I’m not too sure how running outside will work right now it’s like 30 degrees outside 🤔 gives me chill just thinking bout it

    @rsclause I have a Fitbit iconic for tracking my running time but I’ll look into the runtastic app and isn’t waking up and run first thing called intermittent fasting cardio? Like run before you eat anything and start your day off with it? I’ve heard something similar to that but I’ve never looked into it I should check up on that thank you for this though I’m glad that Everybody has been super helpful with this!

    @meanderingmammal I agree it’ll take me a few years to achieve this but I feel like I need advice so I can at least start now instead of in a few years from now I’ll definitely start small and I’m glad you took time out to give me advice thank you! Yeah I might have to look into a good pair of running shoes cause I’ve just been wearing my everyday shoes 🤔 their comfortable but I see now that if I’m trying to get serious bout this I’ll need better gear oh! I was trying to see my max so I could work out a way to start in the middle I’ve been walking/walking fast? At 12.0 incline and 3.3-9 speed but I see that I should start off way lower now


    @tacklewasher 😂😂😂😂 that’s how I see it too!



    Well thank you all for these helpful comments and surprisingly it didn’t take that long to answer them all I figured it would take longer cause I’m at work

    I really appreciate the help and advice and to show it I tried to answer each individual comment! Thank y’all so much this has helped me more then y’all may know!
  • umbreonlegend
    umbreonlegend Posts: 20 Member
    5:01pm btw*
  • umbreonlegend
    umbreonlegend Posts: 20 Member
    @Apullum Thank you for the advice! And would any shoe store do a shoe fitting? Like normally I just go and buy 14 and 15s I’m not entirely sure what size I wear that just shoe sizes my parents bought me when I use to live with them so I stuck with it 😂
  • Avidkeo
    Avidkeo Posts: 3,190 Member
    umbreonlegend wrote: »
    @Apullum Thank you for the advice! And would any shoe store do a shoe fitting? Like normally I just go and buy 14 and 15s I’m not entirely sure what size I wear that just shoe sizes my parents bought me when I use to live with them so I stuck with it 😂

    Definitely go to a fitting place. I'm not in the US so don't know the brands there. Running is a very unique dynamic and if you start running in the wrong shoes you are at high risk of injury. If you start and find you get pain in hips, knees, shins, ankles etc, the first culprit is usually dodgy shoes. And getting fitted, especially when just starting out, means you can learn about your running dynamics.

    For example I over pronate, meaning my foot rolls in when I run. This causes all sorts of problems further up my legs. I need stability shoes to prevent this rolling in. But just buying stability shoes doesn't always fit properly cause I also have wide feet. I have a friend who has very narrow feet and cannot wear stability shoes because she under pronates. Every foot and running gait is different. Do not underestimate good shoes. I bought a pair once that I thought was perfect, I just tried them in the shop, no assistance and Within a week I developed a tendonitis in my ankle and couldn't run at all. I had to wait 3 weeks for it to heal. I got new shoes, properly fitted this time, and within a few days the pain was gone and never came back.
  • apullum
    apullum Posts: 4,838 Member
    umbreonlegend wrote: »
    @Apullum Thank you for the advice! And would any shoe store do a shoe fitting? Like normally I just go and buy 14 and 15s I’m not entirely sure what size I wear that just shoe sizes my parents bought me when I use to live with them so I stuck with it 😂

    No, you should go to a running store. There's more to choosing a running shoe than just size. If you go to a standard shoe store, they will most likely not do the gait analysis that the staff at a running store will do. At a running store, they observe your body's movements and/or use machines that tell what type of shoes are most appropriate for you to prevent injury.
  • spiriteagle99
    spiriteagle99 Posts: 3,735 Member
    You get used to running in low temperatures in the winter. Experiment with various clothes combinations to see what works for you. I keep a log of various combinations of hat, gloves, pants, shirts, jacket, vest, etc. and note how they felt under various conditions of temperature, wind, sun, rain, etc. The rule of thumb is to dress as if it was 20 degrees warmer than the thermometer says, but wind and wet can change that. Since you'll be starting with walk/runs, you'll need more clothes than when you're running non-stop. Here is a tool that might help: https://www.runnersworld.com/training/a20803133/what-to-wear/ It is a bit too conservative for me, since I heat up quickly when I run, but it's a good place to start. I generally find that I need less than I would expect. i.e. today at 38 degrees with 10 mph wind, I just had a long sleeved shirt, long pants, light gloves and an ear band under a baseball camp. I was fine.
  • kirstyfoy
    kirstyfoy Posts: 139 Member
    I've just finished week 1 of c25k so if you want a virtual running buddy feel free to add me x
  • eleanorhawkins
    eleanorhawkins Posts: 1,659 Member
    Tacklewasher wrote: »
    rsclause wrote: »
    Early morning is great because I get my exercise done before any excuses get in the way. I actually wake up and realize WTF I'm doing

    FTFY

    Or at least how I look at it for me running at 5:15 am. :)

    Ok I do mine at 8am but exact same thing, get it done before brain is awake enough to work out what I'm doing and complain too much lol

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